Master Your Paddle Stroke Technique with Starboard

Whether you’re a weekend paddler or out on the water every day, injuries are all too common in stand-up paddleboarding. One of the biggest culprits? Poor technique. In this video breakdown, Starboard athlete Trevor Tunnington dives into how proper paddle stroke mechanics—and the right equipment—can dramatically reduce injury risk while improving your efficiency.

Designed to Reduce Load and Improve Efficiency

Trevor explains this by breaking the stroke down into five key components:

1. Reach

The reach is the starting point of the stroke, where you extend your paddle forward before planting it in the water. A longer reach means a longer stroke, which is key for maximizing efficiency. If you fall short in your reach, you’ll likely have to compensate with a faster cadence—often leading to fatigue or injury.

2. Catch

This is the moment your blade enters the water—and where many paddlers go wrong. A good catch is clean, silent, and splash-free. Splashing behind the blade means you started applying power before the blade was fully submerged. Splashing in front means you didn’t reach far enough. Aim for minimal to no splash to lock into the water with maximum effectiveness.

3. Power Phase

Once your blade is fully planted, it’s time to generate forward motion. This is where your major muscle groups come into play—especially your core and lats. Instead of muscling through with your arms, lean your body weight into the stroke and use your bottom arm as a lever. Keep your top arm relaxed; it’s more for guiding than pushing.

Trevor advises checking your form here: the blade should be fully submerged, ideally more than just halfway. Partial immersion might mean you’re using the wrong blade size or length. To protect your back, bend your knees instead of hinging too much at the waist—this also helps in choppy conditions by giving you better balance.

4. Release

Timing your release is critical. Pull the blade out too early and you lose glide. Wait too long and your paddle angle turns negative, robbing you of forward momentum. Trevor shows how he adjusts release based on pace: a slower pace allows the blade to pass the ankles slightly, but in a sprint, he releases right at the ankles.

Clean release also means no splash. Splashing here can stop your board from gliding efficiently. To optimize release, Trevor recommends feathering—angling the blade sideways as you lift it out. This reduces drag through the air and helps you set up a smoother recovery.

5. Recovery

The final component is about resetting for your next stroke. Feathering the paddle not only helps with aerodynamics but also reduces the risk of injury. Trevor points out that sore wrists often mean you’re bending too much at the wrist instead of leading with the elbow. Likewise, sore shoulders or elbows may indicate that you’re lifting the paddle too high—opt for a wider exit path instead.

Final Thoughts

By focusing on the key elements of stroke technique—reach, catch, power, release, and recovery—you’ll improve your paddling efficiency and reduce your risk of injury.

We hope this video helps to improve your technique and take your paddling to the next step.